Announcements:

The Halloween WOD will be this Saturday from 10am – 11am, there will also be normal class hours at 8am and 9am.   

Fitness 

A.  Every 75 Secs for 5 Sets 

5 x Deadlifts 

15 x Air Squats 

B.  3 Rounds AFAP 

15 x Push-ups 

30 x Russian Swings 

Performance 

A.  Every 75 Secs for 5 Sets 

Snatch Deadlift + Snatch Pull + Snatch  

B.  3 Rounds AFAP 

10 x HSPU (Advance) or 3 x Wall Walks 

12 x Power Cleans @ 135lb/95lb 

Sport 

A.  Every 75 Secs for 5 Sets 

6 x TNG Power Snatches 

B.  3 Rounds AFAP 

12 x HSPU @ 4inch/2inch 

50 x Double-unders 

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